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Why Sugar is So Hard to Resist

Why Sugar is So Hard to Resist

????????????????Sugar is in almost everything we eat. In the typical western diet, enough sugar has been added to food products to bring our consumption of the sweet stuff up to 22.7 teaspoons per day. It is added to processed foods to extend shelf life and enhance flavor and texture. While we know that sugar contributes to weight gain, diabetes and heart disease, it’s still hard to resist. Why? Much of the answer to that question has to do with the way humans have evolved to survive in times of scarcity.

Our ancestors who had developed a taste for sugar were able to add to their body fat, which helped to keep them alive during periods of famine. This in turn allowed them to pass their sweet-loving genes on to their progeny. A study conducted by researchers at Washington University found that we are programmed from birth to crave sweet things. Human breast milk is very sweet due to the concentration of the sugar lactose, so from day one we learn to develop a sweet tooth.

One study showed how even the mere expectation of sugar can affect our cognitive ability. Scientists found that when study subjects swished sugar water around in their mouths and then spit it out, they performed better on cognitive tests than the subjects who had swished water that had been artificially sweetened. And there is a good reason why sugar is addictive. Eating sugar prompts the release of the hormone serotonin from the same area of the brain that responds to heroin and cocaine, inducing a feeling of happiness and euphoria.

It’s not always obvious where sugar is hiding in the foods we eat. While our consumption of table sugar is down, the amount added to processed foods is increasing. Many people are surprised to find how much sugar is added to such things as bologna (1.18 tsp. per 4 slices), ketchup (1.77 tsp. per 3 tbsp.) and low-fat fruit yogurt (6.16 tsp.). A couple of spoons of barbecue sauce have about as much sugar as a glazed donut! Add in the sugars typically contained in soups, sauces and breads, and it’s easy to see why obesity is becoming such an epidemic. The more we get, the more we want. A sudden rush of sugar spurs the release of insulin, which causes the infamous “sugar crash” and makes us crave even more to combat it.

However, it is possible to overcome an addiction to sugar, just as it’s possible to overcome an addiction to any other substance. Gradually use less where you can, such as in coffee or tea and in your breakfast cereal. You can also reduce or eliminate your consumption of soda (including artificially sweetened soda, which still makes you crave the sweet taste) and water down any fruit juices you may drink. After a while, your body does adjust to the taste. After a few months, if you suddenly are given coffee with sugar in it, you may find it tastes odd. Try to avoid buying store-bought desserts, and if you make your own, reduce the amount of sugar called for in the recipe. Many baked goods can use unsweetened applesauce as a substitute for 2/3 of the sugar required.

Our society has made it difficult to resist sugar, but it’s not impossible, and the less sugar you eat, the better it will be for your overall health.

 

The Benefits of Phosphorus

The Benefits of Phosphorus

periodic-table-phosphorus-200-300Our need for phosphorus is almost as great as our need for calcium. In fact, phosphorus is the second-most abundant mineral in the human body after calcium, so it’s no wonder that it has a major part to play in achieving good health. It works with calcium to ensure strong bones and teeth, helps the kidneys to filter waste products, and plays a key role in how the body uses and stores its energy. On top of all that, phosphorus is also necessary for the production of DNA and RNA, and is needed to produce, maintain and repair our body’s cells.

Even though phosphorus is as important to maintaining healthy bones and teeth as calcium, we do not hear as much about its importance in our diet as we do about calcium. This is likely because most people get enough phosphorus from their diet. In fact, some get more than is necessary (particularly if they’re not getting enough calcium), which can cause a number of health problems. Too much phosphorus in relation to calcium can lead to an increase in your risk of cardiovascular disease. The greater your phosphorus intake, the more calcium you need.

The daily recommended intake for phosphorus is as follows:

Babies 0 to 6 months: 100 mg/day
Babies 7 to 12 months: 275 mg/day
Children 1 to 3 years: 460 mg/day
Children 4 to 8 years: 500 mg/day
Adolescents 9 to 18 years: 1,250 mg/day
Adults: 700 mg/day

Conditions such as diabetes, malnutrition and alcoholism can increase a person’s risk of phosphorus deficiency. This can also be a problem for those who have conditions that create problems with absorption, such as celiac disease and Crohn’s disease. Symptoms of phosphorus deficiency may include weak bones, stiff joints, fatigue, anxiety, loss of appetite, bone pain, irritability and irregular breathing.

 
Foods high in protein have the greatest amount of phosphorus. Meat and dairy products, as well as nuts, eggs and legumes are good sources of phosphorus in the diet. It can also be found in whole grains and dried fruits. You generally do not have to worry about not getting enough phosphorus in your diet, as it is so prevalent in most of the things we eat. For example, one three-ounce serving of meat contains between 150 mg and 250 mg of phosphorus. What is more important is that you get a sufficient amount of calcium so that it will balance out any excess phosphorus in you get from your diet so that it does not lead to adverse health issues.

Improving Your Energy Levels

Improving Your Energy Levels

fuel guageSometimes it seems that even the simplest everyday tasks are hard to accomplish, even after we get a decent night’s sleep. Our busy lives leave little time to stop and recharge our batteries, so sometimes it can feel as though we’re operating on a chronic energy deficit. However, there are ways of gaining that energy back. It all starts with recognizing the little places where it is likely to leak away. Here we provide some tips on how to improve energy levels.

– Studies published in the journal Nutritional Health found that those who skipped any meal during the day had greater feelings of fatigue overall than those who ate regular meals. Breakfast is particularly important, as it jump-starts your system to prepare you for the day. Just avoid eating sugary breakfast foods, as it will only lead to an energy crash mid-morning. Eggs, oatmeal and smoothies are all good choices to provide you with energy that will last throughout the morning.

Drink more water – A lack of sufficient water can leave you feeling sluggish, even if you are only slightly dehydrated. A study published in the Journal of Nutrition found that women who were only 1% dehydrated reported feeling fatigued and depressed, in comparison with the participants who were optimally hydrated. You don’t need to drink 8 glasses a day, but if you find yourself feeling tired, drink a glass of water and it may boost your energy.

Get more magnesium – This mineral is responsible for over 300 of the body’s biochemical functions, including creating energy from the breakdown of glucose. According to the USDA, almost 60% of the American population is deficient in magnesium. When levels are even just a little low, your energy can drop. Increase your intake of magnesium-rich foods such as nuts, seeds, whole grains and dark chocolate.

Get some exercise – Contrary to what you may think, exercise actually increases energy levels. Walking is particularly good for giving you more get-up-and-go. The results of a California State experiment found that subjects taking a brisk, 10-minute walk reported increased energy levels for the following two hours.

 
Reduce stress – Of course this is easier said than done, but there are stress reduction techniques you can learn to lower levels of energy-zapping stress in your life. Yoga, deep breathing and meditation are good ways to handle stress. Slow, deep breathing through the abdomen has been practiced by eastern cultures for centuries as a way of increasing energy. Even things as simple as listening to music or reading a book can help you to relax.

How Much Sleep Is Too Much?

How Much Sleep Is Too Much?

Mother Kissing Toddler's CheekWe all know how important it is to get a good night’s sleep and the detrimental effect on our health if we get too little of it. However, it is also possible to get too much sleep, and this may be even worse than getting too little. Sleeping too much has been shown to be a possible indication of underlying health problems, such as heart disease, diabetes, low thyroid and obstructive sleep apnea, and is liked to an increased risk of early death.

Everyone’s need for sleep differs, and there are good reasons for occasionally having to sleep more, such as during periods of high stress or illness. But on average, experts suggest that the optimum amount of sleep to get on a regular basis is between 7 and 9 hours a day. One study showed that those who slept between 9 and 10 hours per night were 21% more likely to become obese over a period of 6 years than those who slept between 7 and 8 hours a night. Another study of 72,000 women found that those who slept between 9 and 11 hours a night had a 38% greater likelihood of coronary heart disease than those who slept 8 hours.

Depression and low socioeconomic status have also been linked with sleeping too much, so it may be that oversleeping is one of the symptoms of these conditions rather than being a cause of the detrimental health effects associated with oversleeping. People with these conditions are less likely to seek or be able to afford health care, so any underlying health problems may not be discovered and treated.

When underlying health and mental problems have been ruled out, people who still feel a strong need to sleep for 70 hours or more per week have what is called primary hypersomnia. Many with hypersomnia go undiagnosed, as it often develops in the teenage years and can be attributed to typical teenage behavior. A study was performed by researchers at Atlanta’s Emory University on people with this condition. The researchers found that one of the major factors implicated in hypersomnia is the presence of a certain substance in the person’s cerebrospinal fluid that acts much in the same way as a sleeping pill. Emory researcher Andrew Jenkins said, “We know why you’re sleepy-your brain is sedating itself.” It is typical for people with hypersomnia to simultaneously experience low levels of energy, anxiety and memory problems, in addition to extreme sleepiness throughout the day that is generally not relieved by napping.

Obstructive sleep apnea is a condition that causes the sufferer to stop breathing for short periods of time during sleep, keeping them from getting to the stage of restful, restorative sleep that is necessary for proper physical and mental functioning during the day. Some prescription medications and the overuse of alcohol can also lead to oversleeping.
If you find yourself consistently sleeping more than 9 hours a day and are also sleepy throughout the day, it is a good idea to consult with your doctor to rule out any underlying medical conditions that may be contributing to your oversleeping.

Spring Cleaning Health Tips

Spring Cleaning Health Tips

????????Spring is just around the corner, and it’s a perfect time to open up the windows in your house, let in some fresh air and give the whole place a good scrub. But you should also be aware of some of the possible health hazards involved in getting your place spic and span. You don’t want to be breathing harmful chemicals, and it’s a good idea to remove any health hazards that may be lurking in seemingly innocent areas of your house. Instead of using chemical-laden cleaning products, try to use simple non-toxic cleaners include vinegar, baking soda and water in varying combinations. They are just as effective for many jobs and will not expose you to harmful fumes. Read on for some healthy spring cleaning tips!

For sparkling windows – Far better than commercial glass cleaner, this window washing solution is non-toxic and leaves no streaks: Combine 1/4 cup of vinegar, 2 cups of water and 1/2 teaspoon of liquid dish detergent in a spray bottle, and voila! You’ve got window cleaning solution that will cut through the waxy buildup of years’ worth of cleaning products, leaving your windows crystal clear.

More tips:

* Try to clean your windows on an overcast day. Sun shining directly on windows can dry the washing solution too fast and you end up with streaks.
* Use either a rubber squeegee to remove the solution, or use newspaper. Dry newspaper will not leave streaks or wipe marks the way that paper towels can.
* When removing the washing solution, use vertical strokes on one side of the window and horizontal strokes on the other. That way, if you leave a streak or two it is easier to figure out which side of the glass the streak is on.

To clean a toilet  – Pour about 1/4 cup of white vinegar into the toilet bowl and put some vinegar in a spray bottle to spray the sides of the bowl. Add a sprinkling of baking soda, let it sit for 5 minutes, then scrub with a toilet brush as usual. To remove hard water marks from the bowl, add two cups of vinegar to the water in the bowl and leave it overnight to dissolve the marks.

Remove the dust – Dust is heaven for dust mites, which can trigger allergies and make life generally uncomfortable. Old wool sweaters or fabric make good dust cloths, as they will pick up dust easier than other cleaning cloths. At the same time, replace air conditioning and heating filters so they do not serve to redistribute the dust and other airborne allergens around your newly clean house.

Get rid of mold and mildew – Provoking allergic reactions and worsening asthma, mold and mildew are constant enemies in areas of your home that remain warm and damp for extended periods of time. The most effective non-toxic mold remover is tea tree oil. Mix two teaspoons of tea tree oil with two cups of water and use it in a spray bottle on any mold or mildew. The scent will dissipate in a few days, but if it is too strong for your taste, straight vinegar works almost as well, killing 84 percent of mold spores. You can add a few drops of your essential oil of choice if you do not wish your bathroom to smell like a salad for a few hours.

To clean sinks, counters and bathroom tile – A mixture of one part baking soda, two parts vinegar and four parts water makes a good scouring cream for these surfaces. One of the most germ-laden locations is your kitchen sink, so give this an extra scrub with straight vinegar every so often to kill pathogens.
To clean and polish wood surfaces – Use a solution made of equal parts lemon juice and olive oil. Rub in and let it dry.

Is Organic Food Really More Nutritious?

Is Organic Food Really More Nutritious?

organic-blueberries-200-300There is no question that organic food costs more than conventionally grown food, and organic has long been out of reach for many consumers due to higher prices at the market. But if you have the money to fork out, is the extra that you are spending worth it? The bottom line is that it depends to some extent on the reason why you are buying organic in the first place. If it is because you believe it is more nutritious, then recent research suggests that you may just as well buy conventionally grown produce. But if you are concerned about pesticide intake and conventionally grown agriculture’s effect on the environment, in addition to avoiding GMOs (genetically modified organisms), then your money is well spent.

A recent meta-study performed by researchers at California’s Stanford University published in the journal Annals of Internal Medicine found that their analysis of 223 studies performed on food evaluating nutrient and contamination levels “lacks strong evidence that organic foods are significantly more nutritious than conventional foods.” However, they did conclude that “Consumption of organic foods may reduce exposure to pesticide residues and antibiotic-resistant bacteria.” Only 17 of the included studies had been performed on humans, the longest of these lasting for only two years. The long-term effect of one type of food compared with another has yet to be established.

There have been many criticisms of this study, one of the most relevant being that researchers did not define what they meant by “significant” in terms of health benefits. In terms of detectible pesticide residues, conventional produce had an average of 38%, and conventionally grown produce, 7%. However, the researchers did not take into account the type of pesticides and their individual impact on health.  It’s also important to note that the amount of pesticide contamination is not the only factor to be considered. Charles Benbrook, from the Center for Sustaining Agriculture and Natural Resources at Washington State University says, “Pesticide dietary risk is a function of many factors, including the number of residues, their levels, and pesticide toxicity.”

In fact, studies that have followed young children from the earliest days of their mothers’ pregnancies through the first few years of childhood have found that exposure to pesticide residues from the beginning of pregnancy can have a significant effect on a child’s development. The children of women who consumed organic food during pregnancy and who ate it throughout childhood had a lower risk of birth defects, eczema, autism, learning and neurobehavioral problems.

Benbrook’s commentary letter on the study, also published in the Annals of Internal Medicine, stated that “I recently completed an assessment of relative pesticide health risks from residues in six important fruits-strawberries, apples, grapes, blueberries, pears, and peaches. Using the latest data from USDA’s Pesticide Data Program (USDA, 2012) on these foods, I found that the overall pesticide risk level in the conventional brands was 17.5 times higher than in the organic brands…. The differences translate into a 94% reduction in health risk from the selection of organic brands.”
Essentially, it’s what you are not getting in your organic produce that you are paying extra for. If your budget is limited, it might pay to take some time to discover which items of produce are likely to be highest in pesticide residues and buy organic forms of that produce. The rest of your produce can be conventionally grown, and there are many local farmers who basically grow their crops in an organic manner but are not certified, which can save you some money.

Patient’s Satisfaction with Chiropractic Care

Patient’s Satisfaction with Chiropractic Care

satisfaction-form-200-300When it comes to making important choices about treatment options for back pain, it’s worth looking at the experiences of others who have found something that works.  In recent years, the Consumer Reports Health Ratings Center has surveyed the magazine’s subscribers to do just that.  In April and May 2009, Consumer Reports released some of its findings publicly.  A summary appears below.

About the Survey Participants:

* More than 14,000 participants who had suffered from lower-back pain in the prior year but had never had back surgery.
* More than half reported that pain severely limited their daily routine for a week or longer.
* Many reported that pain interfered with sleep, sex and efforts to maintain a healthy weight.
* 88% reported that the pain recurred through the year.
* Most had tried five or six different treatments.

How Respondents Ranked the Healthcare Providers Who Had Treated Them:

Healthcare Provider Percent Who Were Highly Satisfied With Treatment and Advice*
Chiropractor       59%
Physical Therapist+ 55%
Acupuncturist    53%
Physician, Specialist 44%
Physician, Primary Care 34%

How Respondents Ranked Selected Back Pain Therapies:

Therapy Percentage Who Reported that the Therapy Helped a Lot
Chiropractic Manipulation 58%
Prescription Drugs 45%
Over-the-Counter Drugs              22%

In July 2011, Consumer Reports published an updated report describing how Americans use alternative approaches to healthcare as well as their experience with various therapies and their providers.  Chiropractic care once again was reported to be the most popular approach to back pain relief and was ranked most highly in terms of patient satisfaction.

Your Doctor of Chiropractic can help relieve back pain and restore mobility by using a drug-free, hands-on technique called “spinal manipulation” or “chiropractic adjustment”.  He or she may also use other manual therapies, such as massage, to complement this primary treatment.  In addition, many chiropractors are skilled in designing exercise and nutrition programs for their patients that will help their bodies resist injury and function properly.  By focusing on both immediate pain relief and the underlying causes of back pain, your chiropractor can help you achieve a healthier overall lifestyle.

Every body is different. If you have questions about this article or whether chiropractic is an appropriate choice for your specific situation, please ask. We are here to help!

Chiropractic Boosts Immunity!!!

Chiropractic Boosts Immunity!!!

We wanted to share this article. We see the influence that chiropractic adjustments have on immunity and overall health all the time. However, we know that our patients seldom get to have that amazing vantage point that we do! With the cold and flu season upon us and for overall health – make sure you keep you and your loved ones adjusted!

Chiropractic Boosts Immunity
Friday, February 04, 2011 by: Dr. David Jockers

The nervous system and immune system are hardwired and work together to create optimal responses for the body to adapt and heal appropriately. Neural dysfunctions due to spinal misalignments are stressful to the body and cause abnormal changes that lead to a poorly coordinated immune response. Chiropractic adjustments have been shown to boost the coordinated responses of the nervous system and immune system.

The autonomic nervous system is hardwired into the lymphoid organs such as the spleen, thymus, lymph nodes, and bone marrow that produce the body’s immune response. Growing evidence is showing that immune function is regulated in part by the sympathetic division of the autonomic nervous system.

Subluxation is the term for misalignments of the spine that cause compression and irritation of nerve pathways affecting organ systems of the body. Subluxations are an example of physical nerve stress that affects neuronal control. According to researchers, such stressful conditions lead to altered measures of immune function & increased susceptibility to a variety of diseases.

Inflammatory based disease is influenced by both the nervous, endocrine, and immune systems. Nerve stimulation directly affects the growth and function of inflammatory cells. Researchers found that dysfunction in this pathway results in the development of various inflammatory syndromes such as rheumatoid arthritis and behavioral syndromes such as depression. Additionally, this dysfunctional neuro-endo-immune response plays a significant role in immune-compromised conditions such as chronic infections and cancer.

Wellness based chiropractors analyze the spine for subluxations and give corrective adjustments to reduce the stress on the nervous system. A 1992 research group found that when a thoracic adjustment was applied to a subluxated area the white blood cell (neutrophil) count collected rose significantly.

In 1975, Ronald Pero, Ph.D., chief of cancer prevention research at New York’s Preventive Medicine Institute and professor in Environmental Health at New York University, began researching the most scientifically valid ways to estimate individual susceptibility to various chronic diseases. He has conducted a tremendous amount of research in this area that includes over 160 published reports in peer reviewed journals.

Pero and his colleagues discovered that various DNA-repairing enzymes could be significantly altered following exposure to carcinogenic chemicals. He found strong evidence that an individual’s susceptibility to cancer could be determined by these enzymes. Lack of those enzymes, Pero said, ‘definitely limits not only your lifespan, but also your ability to resist serious disease consequences.’

Pero was fascinated by the relationship cancer-inducing agents had on the endocrine system. Since the nervous system regulates hormone balance, he hypothesized that the nervous system had to also have a strong influence on one’s susceptibility to cancer.

To support this argument he found a substantial amount of literature linking various kinds of spinal cord injuries and cancer. Pero found that these injuries led to a very high rate of lymphomas and lymphatic leukemias. This understanding led Pero to consider Chiropractic care as a means of reducing the risk of immune breakdown and disease.

Pero’s team measured 107 individuals who had received long-term Chiropractic care. The chiropractic patients were shown to have a 200% greater immune competence than people who had not received chiropractic care, and a 400% greater immune competence than people with cancer or serious diseases. Interestingly, Pero found no decline with the various age groups in the study demonstrating that the DNA repairing enzymes were just as present in long-term chiropractic senior groups as they were in the younger groups.

Pero concluded, ‘Chiropractic may optimize whatever genetic abilities you have so that you can fully resist serious disease…I have never seen a group other than this show a 200% increase over normal patients.’

Kent, Christopher. Models of Vertebral Subluxation: A Review. Journal of Vertebral Subluxation Research. August 1996, Vol 1:1. Pg 4-5

Sternberg EM, Chrousos GP, Wilder RL, Gold PW. The stress response and the regulation of inflammatory disease. Ann Intern Med 1992; 117 (10):854

Brennan PC, Triano JJ, McGregor M, et al. Enhanced neutrophil respiratory burst as a biological marker for manipulation forces: duration of the effect and association with substance P and tumor necrosis factor. J Manipulative Physiol Ther 1992; 15(2):83